3100 Calorie
Mediterranean diet and meal plan
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Example 3100 calorie
mediterranean diet plan
Example 3100 Calorie Mediterranean Meal Plan
291.4g Carbs
141.1g Fat
191.4g Protein
Breakfast
1004.3 Calories |
48.6g Carbs |
49.7g Fat |
94.4g Protein
2
Omlette
Asparagus and Cashew Omelet
659.6 Calories |
15.9g Carbs |
47.7g Fat |
44.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Asparagus and Cashew Omelet
scaled to 2 Omlette
1 oz
Cashew nuts
3 extra large
Egg
1 tbsp
Water
1/2 cup
Parmesan cheese
1/2 tbsp
Parsley
1/2 dash
Salt
1/2 dash
Pepper
1/2 tsp
Olive oil
1/2 tbsp
Butter
113 1/2 grams
Asparagus
Oranges
1
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
|
Lunch
1028.3 Calories |
121.1g Carbs |
47.0g Fat |
37.9g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
2 slice, large
Sourdough bread
2 oz
Mozzarella cheese
4 slice, medium
Tomatoes
Avocados
1
fruit
Avocados
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
|
Dinner
1083.3 Calories |
121.7g Carbs |
44.5g Fat |
59.1g Protein
2
serving
Garden style pasta
774.4 Calories |
95.6g Carbs |
36.0g Fat |
25.2g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Garden style pasta
scaled to 2 serving
4 oz
Whole wheat pasta
2 tbsp
Olive oil
1/4 cup
Parmesan cheese
1/2 large
Red bell pepper
1/4 cup, chopped or sliced
Tomatoes
1/2 cup
Arugula
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Garden style pasta
Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta.
Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately.
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|